T Nation

Thoughts on a Program

its from the big guys 3 day full body routine. i followed what he said to do pretty much just added a few more lifts and switched a few reps here and there. like from 3x8 to 8x3. i wonder what he thinks and how switching the entire programs rep scheme around like that would be. but i would love some input on maybe the lifts selected and where anyone thins adding split legs situps and hanging sit ups. and some stitic holds to it on off days.

all i have to train with is a squat rack. a few dumbles and bar and weights and a bench to lay on. and it isnt adjustable. so those r the tolls i have to play with
and since the squat rack i have is one of the ones with a open top i have to do pull ups with the bar racked high as it goes and slegs bent with a wide grip to keep from hitting the florr [had to get the shorter rack so it fits in the house with 7 ft ceilings.

but here it is please give me any ideas on changes

Week 1
monday
60 sec rest between lifts

Bench 3x5
Bent rows 3x5
Shoulder presses 3x5
Squat 3x5
Dead lift 3x5
Curls 3x5
Triceps ext 3x5

wednesday
90 sec rest

Bench 3x8
rows 3x8
Squats 3x8
Good mornings 3x8
Shoulder press 3x8
Pull ups 3x8
Close grip bench 3x8
Hammer curls 3x8

Friday
120 rest

Squat 3x15
Wide grip bench 3x15
Shrugs 3x15
Stiff leg deads 3x15
Laterals front side back 3x15
Shoulder presses 3x15
Close grip bench 3x15
Pull ups 3x 15

Week 2
Monday
60 sec rest between lifts

Bench 5x3 super set with
Bent rows 4x3
Shoulder presses 5x4 super set with
Pull ups 3x5
Squat 5x3 super set with
Stiff leg deadlights 3x5
Close grip bench 3x5 super set with
Reverse curls 4x5

Wednesday
90 sec rest

Wide grip bench 4x8 super set with
Rows 4x8
Shoulder presses 4x8 super set with
Shrugs 4x8
Front squats 4x8 superset with
Dead lifts 4x8
French press 4x8
Bar curls 4x8

Friday
120sec rest

Squats 3x15 super set
Good mornings 3x15
Bench 3x15 super set
Rows 3x15
Fly?s 3x15super set
Rear shoulders 3x15
Power clings 3x15 super set
French press 3x15

Week 3
Monday
60 sec

Bench 4x5
Rows 4x5
Shoulder press 4x5
Up right rows 4x5
Good mornings 4x5
Triceps ext 4x5
Hammer curls 4x5

Wednesday
90 sec rest

Bench 4x8
rows 4x8
Squats 4x8
Good mornings 4x8
Shoulder press 4x8
High pulls 4x8
Close grip bench 4x8
Hammer curls 4x8

Friday
120 rest

Squat 3x15
Wide grip bench 3x15
Shrugs 3x15
Stiff leg deads 3x15
Laterals front side back 3x15
Close grip bench 3x15
Pull ups 3x 15

Week 4

Monday
60 sec rest

Bench 5x3 super set with
Bent rows 4x3
Shoulder presses 5x4 super set with
Pull ups 3x5
Squat 5x3 super set with
Stiff leg deadlights 3x5
Close grip bench 3x5 super set with
Reverse curls 4x5

Wednesday
90 sec rest

Wide grip bench 4x8 super set with
Rows 4x8
Shoulder presses 4x8 super set with
High pulls 4x8
Front squats 4x8 superset with
Dead lifts 4x8

One leg squats 3x8
Stiff leg dead lifts 3x8

Friday
120sec rest

Squats 3x15 super set
Good mornings 3x15
Bench 3x15 super set
Rows 3x15
Fly?s 3x15super set
Rear shoulders 3x15
Shoulder press 3x15
Shrugs 3x15

Week 5

Monday
120 sec rest

Close grip bench 2x18
Pull aparts with rubber band 2x18
Squats 2x18
Stiff legs 2x18
High pulls 2x 18
Rear shoulders 2x18
One leg squats 2x18

Wednesday
60 sec rest

Deadlifts 2x8
Good mornings 2x8
Close grip bench 2x8
Shoulder press 2x8
Rows 2x8
Shrugs 2x8
Squats 2x8

Friday
90 sec rest

Butterflies 2x12
Rear shoulders 2x12
Squats 2x12
Good mornings 2x12
Shoulder press 2x12
Plate high pulls 2x12
French press 2x12

Week 6

Monday
120 sec rest

Close grip bench 2x18 super set with
Pull aparts with rubber band 2x18
Squats 2x18 super set with
Stiff legs 2x18
Butterflies 2x18 super set with
Rear shoulders 2x18
Triceps ext 2x18
Reverse curls 2x18

Wednesday
60 sec rest

Deadlifts 2x8 super set
Weighted one leg squats 2x8
Close grip bench 2x8super set
Rows 2x8
Shrugs 2x8 super set
Shoulder press
Butterflies 2x8 super set
Rear shoulders 2x8

Friday
90 sec rest

Butterflies 2x12 super set
Rear shoulders 2x12
Squats 2x12 super set
Good mornings 2x12
Shoulder press 2x12super set
Plate high pulls 2x12

Week 7

Week 1
Monday
120 rest

Squat 3x18
Wide grip bench 3x18
Shrugs 3x18
Stiff leg deads 3x158
Laterals front side back 3x15
Shoulder presses 3x18
Close grip bench 3x18
Pull ups 3x 18

Wednesday
60 sec rest between lifts

Bench 8x3
Bent rows 8x3
Shoulder presses 8x3
Squat 8x3
Dead lift 8x3
Curls 8x3
Triceps ext 8x3

Friday
90 sec rest

Bench 3x12
rows 3x12
Squats 3x12
Good mornings 3x12
Shoulder press 3x12
Pull ups 3x12
Close grip bench 3x12
Hammer curls 3x12

Week 8

Monday
120 rest

Squat 3x18 super set with
Stiff leg deads 3x18
Wide grip bench 3x18super set
rows 3x18
Shoulder presses 3x18 super set
Pull ups 3x 18
Close grip bench 3x18
Reverse curls 3x18

Wednesday
60 sec rest between lifts

Bench 8x3 super set
Bent rows 8x3
Squat 8x3 super set
Dead lift 8x3
Curls 8x3 super set
Triceps ext 8x3

Friday
90 sec rest

Bench 3x12 super set
rows 3x12
Squats 3x12 super set
Good mornings 3x12
Shoulder press 3x12 super set
Pull ups 3x12
Close grip bench 3x12 super set
Hammer curls 3x12